Strength
a) 3 Push Press + 3 Push Jerk (use rack) – 5 sets (should feel tough for 6 reps)
b) DB Bent-over Rows – 4×12 (each arm)
—Superset a/b.
Conditioning
90 Sec AMRAP x 12 (with a partner)
50ft HS Walk or 3 Wall Climbs
8 DB Hang Power Cleans 70/45#
Max Cal Row
—rest 90 sec between rounds
WOD Notes: DB should feel heavy for the “Hang Bicep Curls”. Make sure to use hips & keep low back locked in & tight. You & your partner will do 6 rounds each. Score = total cals. You should have about 45 sec on the rower each rd. Another HS walk or WC scale = 1 full lap with feet in sliders.
Assistance
30 Sec Hollow Hold + 30 Sec Hollow – 5 sets
